Workout Routines

The Eternal Beach-Body Plan: Workout 5

Focus on your back, biceps, and legs with this balanced workout.

by
Barbell Curl
Obradovic / Getty
Obradovic / Getty
Duration 60
Exercises 11
Equipment Yes

While most of the workouts in the Eternal Beach-Body Workout Plan are designed to hit several parts of your body, a few of the workouts do concentrate on more traditional bodybuilding splits. This workout, for example—the fifth in Phase I of the plan—concentrates on your back and biceps, with a few complementary arm exercises (like triceps pushdowns) and core exercises (like planks and Swiss ball crunches) to round out your muscular development.

Directions

Do each exercise as straight sets; complete all sets of each exercise before moving on to the next.

Make sure you pay attention to the designated rest—45 seconds isn't a lot of time, and you'll be well served by tracking your rest periods on your watch or your phone.

When doing mobility exercises like the supermans and the hip drill, make sure you use light weights, if you use weights at all. You'll be training small stabilizing muscles, so you don't need much weight to benefit.

The Eternal Beach-Body Workout Plan Workout 5: Back, biceps, and legs

Exercise 1.

Superman You'll need: No Equipment How to
Superman thumbnail
2 sets
12 reps
45 sec. rest

Exercise 2.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
2 sets
15 reps
45 sec. rest

Exercise 3.

One-arm reverse-grip cable row You'll need: Cable Machine How to
One-arm reverse-grip cable row thumbnail
2 sets
15 reps
45 sec. rest

Exercise 4.

Stiff-leg Deadlift
exercise image placeholder
2 sets
12 reps
45 sec. rest

Exercise 5.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
2 sets
10 reps
45 sec. rest

Exercise 6.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
2 sets
10 reps
45 sec. rest

Exercise 7.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
2 sets
10 reps
45 sec. rest

Exercise 8.

Single-Leg Hip Extension You'll need: Bench How to
Single-Leg Hip Extension thumbnail
2 sets
15 reps
45 sec. rest

Exercise 9.

Wall Squat You'll need: Swiss Ball How to
Wall Squat  thumbnail
2 sets
120 sec. reps
45 sec. rest

Exercise 10.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
2 sets
90 sec. reps
45 sec. rest

Exercise 11.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
2 sets
20 reps
45 sec. rest
Comments